floFOCUS

Total Body

25-min

back squat: 5×4 @80%

Accessory — 3 rounds:

• 8/side front-foot-elevated split squat
• 12 TRX hamstring curl
• 30-sec Copenhagen side plank

4 rounds (18-min)

• 15/12 cal bike/ski
• 15 thrusters
• 15 bar facing burpees

floLEVELs:

• level 1 (75/55)
• level 2 (95/65)
• level 3 (115/75)

HYROX (partner)

8-min amrap

• 200m run
• 15 wall ball

8-min amrap

• 12/10 cal row
• 20 sandbag lunges

8-min amrap

• 200ft farmers carry
• 12 kb defict push ups

8-min amrap

• 12 total s/a devil press
• 20 sit ups

8-min amrap

• 8 burpee box jumps
• 12/10 cal ski

*1-min rest between amraps, alt. full rounds w/partner

Chipper

4 rounds w/partner (45-min)

• 60 cal row/ski
• 50 hang power clean
• 400m run *together
• 30 s2oh

floLEVELs:

• level 1 (95/65)
• level 2 (115/75)
• level 3 (135/95)

Pull

25-min

5×5 deadlift @72%

• Focus: wedge into bar and keep lats tight.

Accessory — 3 rounds: (during or after class)

• 8 RDL
• 10 db hip thrust
• 30-sec side plank/side

2 rounds (18-min)

• 400m run
• 40 kb swings
• 400m run
• 20 pull ups

HAPPY 5-Year Anniversary Flo Fitness!

HYROX

12-min amrap

• 500m R0w
• 400ft farmers carry
• 30 sit ups
• 20 push ups

12-min amrap

• 500m ski
• 40 bicycles
• 30 trx knee tucks
• 20 burpees

12-min amrap

• 40 cal bike
• 30 sandbag walking lunges
• 20 air squats

2-min rest between amraps

floLIFT

4 sets :

• 1 high hang snatch (hip)
• 1 hang snatch (mid thigh)

4 sets :

• 1 liftt off (mid thigh) + pull
• 1 snatch

3 x 2 : snatch @ 7/10

focus : speed thru the middle